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Only include the heaviest 1 rep, do not include sets prior to it.
5 RFT: Run, Handstand Push-ups and Toes-to-bars5 rounds for time of:
Run 400m
12 Handstand Push-ups
15 Toes-to-bars
Photo by @robcwilson @snoridgecrossfit
Katrin Davidsdottir 2:54 Handstand Hold – Event 6 CrossFit Games
For quality:
Muscle-up Skill Practice, 10 mins
* Work on MU Progressions (ring or bar), or practice strict pull-ups or progressions (bar hang, supine, banded)
For quality:
Muscle-up Skill Practice
* Work on MU Progressions (ring or bar), or practice strict pull-ups or progressions (bar hang, supine, banded)
Chipper: Wall Balls, Row, Dumbbell Snatches, Box Jump Overs, and BMUFor time:
50 Wall Balls (20#/14#)
40 Row Calories
30 Dumbbell Snatches (50#/35#)
20 Box Jump Overs (24″/20″)
15 Bar Muscle-ups
* Sub 15 strict pull-ups or 30 ring rows
Photo by @robcwilson @snoridgecrossfit
Touch And Go Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Touch And Go Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 x AMRAP 3 mins: Deadlifts, Box Jumps and Ball SlamsFor 5 cycles:
AMRAP in 3 mins of:
3 Deadlifts (205#/145#)
6 Box Jumps (24″/20″)
9 Ball Slams (30#/20#)
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
* DL should all be touch and go
Photo by @robcwilson @snoridgecrossfit
Record your best Shoulder Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Record your best Shoulder Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
AMRAP 10 mins: Push Press, Lateral Burpee Over Bars, and Rows
Complete as many rounds as possible in 10 mins of:
20 Push Press (75#/55#)
10 Lateral Burpee Over Bars
Row 250m
Photo by @robcwilson @snoridgecrossfit
Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 3-3-3Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Row 500m
15 Pull-ups
50 Air Squats
15 Pull-ups
Photo by @robcwilson @snoridgecrossfit
Who Is Competing at the 2020 CrossFit Games?
1 Hang Power Clean & Jerk, pick load
Every 2 mins for 12 mins.
4 RFT: Double Unders, Hang Power Cleans and Handstand Push-ups4 rounds for time of:
50 Double Unders
15 Hang Power Cleans (135#/95#)
10 Handstand Push-ups
* Scale HSPU to pike off box or DB press
Photo @robcwilson @snoridgecrossfit